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Cable Kneeling Single Lat Pulldown

Cable Kneeling Single Lat Pulldown

The Cable Kneeling Single Lat Pulldown is an effective compound exercise that primarily targets the latissimus dorsi muscles, commonly known as the lats or the "wings" of the back. This exercise is performed using a cable machine with a high pulley and a specialized attachment, allowing for a full range of motion and proper muscle engagement. Engaging your lats is crucial for building upper body strength and achieving a well-rounded back development. The Kneeling Single Lat Pulldown is an excellent variation to isolate and activate each lat muscle individually, ensuring a balanced and symmetrical physique. With this exercise, you'll start by securely attaching the handle or attachment to the high pulley of the cable machine. Then, drop to your knees in front of the machine and grab the handle with an overhand grip. Maintain an upright posture with a slight forward lean from your hips. To initiate the movement, retract your shoulder blades and drive your elbows down towards your sides, focusing on engaging your lats rather than relying on your biceps or shoulders. Throughout the exercise, avoid any swinging or momentum, and maintain tension in your lats by not fully extending your arms at the top of the movement. Incorporating the Cable Kneeling Single Lat Pulldown into your back workout routine can help you develop a strong, defined back while improving posture and stability. Remember to use a weight that challenges you but still allows you to maintain proper form. Aim for controlled and deliberate movements, focusing on the mind-muscle connection with your lats for optimal results.


  • Attach a handle to a cable tower at shoulder height.
  • Kneel down in front of the cable tower and grip the handle with one hand, palm facing down.
  • Sit back on your heels and keep your back straight.
  • Pull the handle down towards your shoulder while keeping your elbow close to your body.
  • Pause for a moment at the bottom of the movement, squeezing your lat muscle.
  • Slowly return to the starting position and repeat for the desired number of repetitions.
  • Switch sides and repeat the exercise with the other hand.

Tips & Tricks

  • Focus on keeping your core engaged throughout the movement to maintain proper form.
  • Keep your shoulder blades pulled down and back to maximize activation of your back muscles.
  • Gradually increase the weight resistance to challenge yourself and promote muscle growth.
  • Control the pace of the exercise, emphasizing the eccentric (lengthening) phase to fully engage your muscles.
  • Experiment with different grip variations, such as wide or narrow grip, to target different areas of your back muscles.
  • Incorporate single-arm variations to work on muscle imbalances and improve overall strength.
  • Ensure that you're breathing properly throughout the exercise, exhaling on the exertion phase and inhaling on the return phase.
  • Utilize proper hand placement on the cable handle to optimize the activation of your lats.
  • Focus on squeezing your shoulder blades together at the bottom of the movement to achieve a strong contraction.
  • Incorporate other back exercises like rows and pull-ups into your workout routine for overall back development.


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